Download 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, by Steve Speirs PDF

By Steve Speirs

"As a logo of healthiness and wellbeing, not anything surpasses the straightforward push-up. It checks the total physique, attractive muscular tissues within the hands, chest, stomach, hips and legs." —The ny Times

If you're able to vastly elevate your power, stick to the 7-week software during this e-book and you'll quickly be capable of whole a hundred consecutive push-ups! You'll additionally remodel your health, glance nice and think even larger as you sculpt each muscle out of your neck right down to your calves.

Offering numerous custom-designed, daily plans, this booklet has whatever for everybody: from newcomers embarking on a brand new exercise session routine to athletes trying to increase their power education program.

Unleashing the facility of the last word energy workout 7 Weeks to a hundred Push-Ups includes:

•Instruction on tips on how to do an ideal push-up
•Muscle-by-muscle breakdown of strength-building
•Challenging push-up variations

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Read or Download 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups PDF

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Extra resources for 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to do 100 Consecutive Push-Ups

Sample text

Slightly wider than shoulder width is fine, too—whichever feels more comfortable. Make sure your elbows don’t flare out past your hands. Maintain a straight line from your shoulders to your feet by keeping your abs tight. Do not raise your butt in the air or allow your back to sag to the ground. Stop when your elbows form a 90-degree angle and your chest is an inch or two from the ground. 38 7 Weeks to 100 Push-Ups If you didn’t do as well as expected, don’t worry—that’s why you’re following this program in the first place, right?

Holding your breath is to be avoided at all costs as this will impair your ability to exercise and will probably cause dizziness and even blackouts. Also, do not continue past the pain barrier at this early stage in the program. No injuries, please! Once you’ve done your maximum number of push- To find out how you compare with other people of your gender and age, take a look at the test-result charts (page 39). The results don’t really have any bearing on the ups, the initial test is over. Hopefully you surprised seven-week plan, but they’re useful to see how you stack yourself with how many push-ups you could perform.

S e e p a ge s 1 1 0 –2 8 50 7 Weeks to 100 Push-Ups Note: Rest and recovery are vital to the success of the programs and should be included as prescribed on the schedules. Be gin n e r 2 We e k 3 M ond ay Warm up Se t 1 Se t 2 S et 3 S et 4 S et 5 S et 6 6 8 6 6 9+ — Warm up 11+ — — — Stretch 13+ — — — Stretch 7 10 8 8 Warm up 8 12 9 9 S aturd ay Re st Sund ay Re st We e k 4 M ond ay Warm up Se t 1 Se t 2 S et 3 S et 4 S et 5 S et 6 S et 7 Set 8 9 12 9 9 15+ — — — Stretch 17+ — — — Stretch 19+ — — — Stretch Re st Tuesd ay Wed nes d ay Warm up 10 13 10 10 Re st Thurs d ay Frid ay Stretch Re st Thurs d ay Frid ay Set 8 Re st Tuesd ay Wed nes d ay S et 7 Warm up 11 14 11 11 S aturd ay Re st Sund ay Re st R est 6 0 se c o n d s b et we e n e a ch S ET (l o n ge r i f re q u i re d ) Re m e m b e r to wa r m u p a n d st ret ch !

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